How do I keep this recipe gluten-free?

Use certified gluten-free packaged ingredients and avoid shared utensils, boards, pans, or toppings that touched gluten-containing foods.

Can I adjust the main ingredients?

Yes. Swap ingredients with similar moisture, protein, or cooking behavior to keep timing and texture close to the original.

How do I serve it with mixed-diet family?

Serve the gluten-free recipe first and keep any gluten-containing toppings and sides separate.

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Holiday & Seasonal

Gluten-Free Paleo Pumpkin and Sage Soup with Coconut Cream

Name: Gluten-Free Paleo Pumpkin and Sage Soup with Coconut Cream
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 6 servings
Cuisine: American-inspired
Ingredients: 2 tablespoons coconut oil; 1 medium yellow onion, finely chopped; 3 garlic cloves, minced; 1 tablespoon fresh sage leaves, chopped (or 1 teaspoon dried sage); 1/4 teaspoon ground nutmeg; 1/2 teaspoon ground cinnamon; 1/2 teaspoon sea salt, plus more to taste; 1/4 teaspoon freshly ground black pepper; 4 cups pumpkin puree (fresh or canned, unsweetened); 4 cups vegetable broth (or chicken broth for non-vegetarian option); 1 (13.5 oz) can full-fat coconut milk (or coconut cream for richer texture); Fresh sage leaves for garnish (optional)

By Freeflourish Test KitchenReviewed by Freeflourish Editorial TeamPublished May 2, 2026 · Updated Jul 7, 2026

American-inspired 30 mins glutenfreepaleodairyfreegrainfreeseasonalholidayclassiceasy30minutesorlesssoupcomfortfoodfamilyfriendly

Enjoy this quick and easy gluten-free paleo pumpkin and sage soup enriched with creamy coconut milk. This grain-free, dairy-free, and family-friendly soup is ideal for holiday & seasonal meals, delivering healthy comfort food in just 30 minutes.

Gluten-Free Paleo Pumpkin and Sage Soup with Coconut Cream

Prep 10 min

Cook 20 min

Total 30 min

Servings 6

Difficulty easy

Cuisine American-inspired

Ingredients

Servings 6

2 tablespoons coconut oil
1 medium yellow onion, finely chopped
3 garlic cloves, minced
1 tablespoon fresh sage leaves, chopped (or 1 teaspoon dried sage)
1/4 teaspoon ground nutmeg
1/2 teaspoon ground cinnamon
1/2 teaspoon sea salt, plus more to taste
1/4 teaspoon freshly ground black pepper
4 cups pumpkin puree (fresh or canned, unsweetened)
4 cups vegetable broth (or chicken broth for non-vegetarian option)
1 (13.5 oz) can full-fat coconut milk (or coconut cream for richer texture)
Fresh sage leaves for garnish (optional)

FreeFlourish Gluten-Free Paleo Pumpkin and Sage Soup with Coconut Cream ingredients

Instructions

In a large pot or Dutch oven, heat the coconut oil over medium heat until melted and shimmering.
Add the chopped onion and sauté for 5-6 minutes until translucent and soft.
Stir in the minced garlic and chopped fresh sage. Cook for 1 more minute until fragrant.
Add ground nutmeg, cinnamon, salt, and black pepper. Stir well to combine the spices with the onion mixture.
Pour in the pumpkin puree and vegetable broth. Stir to combine all ingredients smoothly.
Bring the soup to a gentle boil, then reduce heat to low and simmer uncovered for 15 minutes, stirring occasionally.
Remove the pot from heat and use an immersion blender to puree the soup until smooth and creamy. Alternatively, carefully transfer the soup in batches to a blender and puree, then return to the pot.
Stir in the coconut milk or cream until fully incorporated and heated through. Adjust seasoning with additional salt and pepper if needed.
Ladle the soup into bowls and garnish with fresh sage leaves if desired. Serve warm.
Store leftovers in an airtight container in the refrigerator for up to 3 days or freeze for up to 1 month.

FreeFlourish Gluten-Free Paleo Pumpkin and Sage Soup with Coconut Cream finished dish

Tips

Allergen Overlap Note

Check every packaged ingredient for certified gluten-free status, especially spices, broths, sauces, seed products, and baking staples. Use clean prep surfaces and dedicated utensils when preparing Gluten-Free Paleo Pumpkin and Sage Soup with Coconut Cream for someone with celiac disease.

Texture Expectations

Gluten-Free Paleo Pumpkin and Sage Soup with Coconut Cream should keep the intended servings texture when cooked and plated carefully.

Dining With Non-GF Family Note

Prepare and serve on a dedicated gluten-free surface first, then keep any shared side dishes separate with dedicated serving utensils.

Frequently Asked Questions

Can I make Gluten-Free Paleo Pumpkin and Sage Soup with Coconut Cream ahead?: Yes. Prepare components early, then store and reheat according to the storage guidance so the texture stays close to fresh.
How do I keep this recipe gluten-free?: Use certified gluten-free packaged ingredients and avoid shared utensils, boards, pans, or toppings that touched gluten-containing foods.
Can I adjust the main ingredients?: Yes. Swap ingredients with similar moisture, protein, or cooking behavior to keep timing and texture close to the original.
How do I serve it with mixed-diet family?: Serve the gluten-free recipe first and keep any gluten-containing toppings and sides separate.

Ingredient Replacements

Fresh sage leaves for garnish: Use a certified gluten-free equivalent and choose a similar ingredient with matching moisture, texture, or cooking time. Check labels for shared-facility warnings when cooking for celiac disease or multiple allergies.
main vegetable: Use a certified gluten-free equivalent and choose a similar ingredient with matching moisture, texture, or cooking time. Check labels for shared-facility warnings when cooking for celiac disease or multiple allergies.
protein: Use a certified gluten-free equivalent and choose a similar ingredient with matching moisture, texture, or cooking time. Check labels for shared-facility warnings when cooking for celiac disease or multiple allergies.
seasoning: Use a certified gluten-free equivalent and choose a similar ingredient with matching moisture, texture, or cooking time. Check labels for shared-facility warnings when cooking for celiac disease or multiple allergies.
cooking fat: Use a certified gluten-free equivalent and choose a similar ingredient with matching moisture, texture, or cooking time. Check labels for shared-facility warnings when cooking for celiac disease or multiple allergies.

Storage and Reheating

Cool completely before covering. Refrigerate leftovers for up to 4 days, or freeze for later use. Reheat slowly to keep texture closer to fresh.

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Gluten-Free Paleo Pumpkin and Sage Soup with Coconut Cream

Recipe Details

Ingredients

Instructions